Burpee Practice
For reps:
- :30 of Burpees
Rest 2:00, then complete, every minute on the minute for 3:00:
- the number of burpees you completed in :30
Rest 1:00, then complete, every minute on the minute for 3:00:
- the number of burpees you completed in :30
Notes
Today’s practice is burpee pacing. We set our burpee bench mark on March 16th with our 100 burpees for time test. This week we are going to be practicing two different paces for our burpees.
We will first test how many burpees you can do in :30. Go fast, no pacing here!
We will then rest 2 minutes and begin working on two 3-minute EMOMs (every minute on the minute) with 1 minute rest between. During these EMOMs, you will complete the number of burpees you completed in :30. So if you completed 12 burpees on our :30 test, you will complete 12 burpees at the top of each minute for our EMOMs. The idea is to stretch those 12 burpees out to take closer to :45, rather than :30.
At Home Conditioning
4 Rounds
Complete as many rounds as possible in 2:00:
- 10 Weighted Sit Ups
- 10 Rows
- 10 Strict Press
Rest 1:00 between rounds
Notes
Today’s conditioning is 4 rounds of a slower paced amrap.
For the weighed sit ups, hold a dumbbell or some type of weight behind your head. If you don’t have anything light enough to do sit ups with it behind your head, hold it on your chest. You can also anchor your feet under a couch, desk, or any other heavy object.
For the rows, you can perform these as bent over double dumbbell/kettlebell rows, single arm rows, bent over barbell or sea-bag rows. Do 10 on each arm if you choose the single arm option. Check out this video for some options.
For the press, you can either perform these as single arm or two arm strict press, or barbell strict press. Do 10 on each arm if you choose the single arm option. Check out this video for some options.